Superfoods for Healthy Hair
We’ve all learned
through the years that a well-balanced diet is healthy for our body and
critical for optimal health and performance.
Our hair is no different A mixture of protein, complex carbohydrates,
vitamins, minerals and iron are all required for healthy, strong hair.
Good hair nutrition
begins with getting enough protein, which is the building block of your hair.
Then you need complex carbohydrates to help assemble the proteins for hair
growth. Other important vitamins and minerals include B complex, which is
associated with energy production and building good hair and skin issues, folic
acid, B12, and zinc.
Hair follicles can
have low energy levels just like we do.
Therefore, it’s very important that you eat a high protein mean at the
start of each day. Consider the
following food choices for breakfast and the other daily meals in order to give
you hair the healthiest opportunity to grow and thrive.
If you don't have high cholesterol, try eating red meat
twice per week. It has the protein your
hair needs, but also is full of B vitamins, iron and zinc, which are all
important for healthy hair. Bacon is
another great choice as it’s also full of B vitamins, zinc and protein, but
since it’s also high calorie, it’s not the best choice if you’re also trying to
lose weight. Eggs and egg whites are another great protein option, especially
for vegetarians or those who cannot eat red meat or bacon due to dietary
restrictions. Salmon is another great
protein choice, and works great for breakfast, lunch or dinner. You’ll find it’s also full of B vitamins,
including B12, and other vitamins and minerals.
Just be sure to keep in mind that you should also have complex
carbohydrates, which feed you energy over a longer period of time than refined
carbohydrates, with your protein source at meals. Brown short-grain rice is an
ideal form. It's also a good source of B vitamins and some fiber. Whole grain
choices complement your protein consumption by helping organize the proteins
for the hair to utilize for optimal growth and health.
Superfoods that Fight Depression
We’ve all had the blues once in while. But when they happen on a more frequent
basis, it becomes cause for concern. But there are ways to adjust your diet to
help stabilize your mood. It’s imperative to eat meals at regular intervals in
order to keep your serotonin levels in check, a chemical in the brain that has
a calming effect. Good nutrition is your
best defense for managing depression.
Carbohydrates are linked to serotonin production and lack of
carbohydrates may cause changes in your mood. Here are more food ideas to help
you combat depression and kick those blues.
Rich in omega-3 fatty acids, salmon and mackerel are always
a great choice for dinner. Omega-3 fatty
acids also help prevent heart disease and stroke and may help prevent some
cancers. Plus, salmon contains selenium, an important antioxidant mineral. Be
sure to choose wild salmon at the grocery store or local fish market, since it
contains more omegas than farmed, or Atlantic, salmon.
A recent study indicated that people who suffer from
depression also have lower levels of the antioxidant vitamin E. So, though oil is high in fat and should be
consumed in strict moderation, canola oil is rich in vitamin E. It’s a
healthier alternative for sautéing foods and vegetables.
Dark green vegetables like spinach and peas are high in
folate, a key player in the production of serotonin. They’re also an excellent source of vitamin C
and fiber. Fresh is always the best option, as canned versions tend to have
lower nutritional value. Legumes are also high in folate and protein and low in
fat, and are an excellent option for those who are vegetarian or
meat-restricted diets.
Chickpeas are rich in fiber, iron, and vitamin E. For a
simple snack, combine a can of drained and rinsed chickpeas with some minced
garlic, fresh lemon juice, and olive or canola oil in your blender or food
processor. Add salt, pepper and other spices as you wish. The resulting hummus
makes a healthy and hearty vegetable dip.
Chicken and turkey are both rich in vitamin B6, which plays
a role in serotonin production in the body. They are both a good source of
selenium and other vitamins and minerals, too.
And please, if you’ve been dealing with the symptoms of
depression for a while, please contact your doctor to discuss available
treatment options and medication that may be available to you.
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